This is a simple and delicious way to cook fish and have dinner on the table in around 20 minutes.

Tomato is full of antioxidants, in particular lycopene  that may prevent a number of diseases, including cancer and heart disease. Fish provides the body with complete protein for building and repair as well as omega 3 that is anti-inflammatory to the body and is needed for heart and brain health. The other bonus is that fish is easy to cook and tastes delicious.

Traditional Mediterranean diets are low in what I call the terrible three that are so typical in Western Style diets such as Australia or the United States. Mediterranean diets are low in saturated fat, trans fat and refined sugar, but rich in good heart healthy unsaturated fat and fibre, nutrients and phyto-chemicals that support good health and wellbeing.

The Mediterranean diet is all about going back to basics and consuming a diet of fresh seasonal plant based whole foods with an emphasis on anti-inflammatory fatty acids such as oleic acid and omega 3 found in olive oil, avocado, fish, grass fed or game meats, nuts and seeds and is associated with a lower risk of heart disease.  The dietary pattern is also accompanied by lots of physical activity and incidental exercise such as walking to work instead of catching the bus or taking the stairs instead of the elevator. We can take a few lessons from it and modify our diet to make it more unsaturated, increase consumption of fish, fruit and vegetables, reduce snacking and portion size of meals and become more physically active every day.  These features have all been shown to help reduce risk of chronic disease as well as obesity.


Serves 2

500 ml tomato puree or passata
1 red onion, finely diced
1 tablespoon olive oil
400 g white fish fillet
1 punnet, cherry tomatoes, halved
2 tablespoons fresh chopped parsley
1 clove raw garlic, finely chopped
zest from 1 lemon

Sauté onion in the olive oil over a medium heat for 1 minute.
Add the tomato puree and cherry tomatoes. Simmer for 3 minutes.
Season with a little salt and pepper.
Lay the fish over the tomato in the pan.
Cover with a lid and simmer for about 12 – 15 minutes until cooked.
Combine parsley, garlic and lemon zest.
Sprinkle over the fish just before serving.
Enjoy with green vegetables or salad.